Here are some excellent health tips from Longevity magazine.
Author: Pie Mumbula, Longevity Magazine, 12 January 2019.
With the holiday’s officially over, it’s time to get back into things at the office. With the average person spending half of their life at work, working hours are likely to take a toll on their health. Be it stress, desk stagnancy or unhealthy eating habits- the office can be quite hazardous to one’s health.
Thankfully, there are healthy habits that one can adopt at the office if they want to protect their health.
Always Eat Breakfast
There’s a reason why it’s the most important meal of the day.
A filling, healthy breakfast will provide you with the energy that you need to get through the day. Also, eating breakfast will prevent you from overeating later in the day. When choosing your breakfast, be sure that it contains some carbohydrates, protein and dairy or fruit. This can be in the form of a bowl of oatmeal with fruits or even Greek yoghurt with seed toppings.
Pack A Healthy Lunch
When preparing for your day ahead, don’t forget to pack a healthy lunch.
While restaurant foods can be appetizing, their portion servings are large and rich in calories. By packing your own lunch, you’re likely to eat healthier and save money. Also, use your lunch hour as an excuse to get away from your desk. Enjoying your meal away from your seat will help prevent you from overeating.
Snack Mindfully At Work
Throughout the work day, you may start to feel a little peckish but it’s important not to grab the closest and sweetest snack.
Sweetened snacks won’t negate your hunger – they’ll just lead to a sugar high, followed by a quick crash. Rather, snack on healthier alternatives such as baby carrots, dried fruit, nuts, almonds and kale chips.
Dehydration can leave you sluggish and drowsy so it’s important to stay drink enough water whilst at the office. If you’re not a big fan of plain water, try adding piece of fruit like lemon or cucumber slices for the taste. You can also consume water-rich foods such as cucumbers, grapefruits and watermelons.
You may forget to drink water during a busy day so try setting a reminder on your phone or computer. Also, the more water you drink the more you’ll have to stand up – to use the restroom – which is always a plus.
Be Careful With Caffeine
In staying hydrated and awake, you might opt for coffee or sodas, which are both sources of caffeine and sugar.
While these beverages are likely to keep you awake, they can also lead to a sugar crash later in the day. If you really need the boost, have one cup of coffee then enjoy other cups of green tea.
It’s important that you use every opportunity in the office to be active. Studies have shown that a sedentary lifestyle can increase the risk of chronic diseases and depression.
Take a walk around the office or building, stretch at your desk, opt for the stairs or even park farther away from the main entrance than you normally do. This will force you to do a brisk walk in the morning and at the end of the day. This will leave you rejuvenated and better focused.
Decorate Your Workspace
Adding some greenery to your workspace won’t only boost productivity but it will also help in protecting your health by expelling the environment of toxins.
Manage Your Stress
Work, especially after a long break, can be quite stressful and thus detrimental to our health. Chronic stress increases the risk of depression, anxiety, heart disease, high blood and stroke. This is why it’s important to know how to manage your stress.
Studies have revealed that listening to music, smelling a flower or even looking at a tree can help to ease stress levels. You can also meditate at your desk as a study from Harvard University revealed how meditation lowered both blood pressure and heart rates.
Smart Computer Habits
For a lot of us, our job description involves staring at a computer all day. Unfortunately, this exhausts our eyes, back, neck and head.
Prolonged staring can cause cause headaches and increase one’s sensitivity to light. This is why it’s important to give your eyes a rest by taking regular breaks. It is also advisable to lower the brightness on your computer and to adjust your posture.